4.27.24

Weightlifting
Skill Development
5 min EMOM
6 Clean Rack Deliveries

5 min EMOM
3 Tall Cleans

Strength
4 Rounds E2M
3 Pause Front Squats

4 Rounds E2M
1 - 1 1/4 Squat Cleans

3 Rounds E2M
2 - 2 Position Cleans

CrossFit
Skill Development
4 sets
:20 Ring dip hold (top)
Rest :10
:20 Ring dip hold (bottom)
Rest :10

Metcon
3 Rounds for reps:
1-minute HSPU
1-minute DB Farmers carry hold

Rest 3 minutes

3 Rounds for reps:
1-minute Ring dips
1-minute DB Front rack hold
-Choose your own loading for DBs.
CAP programming from 1/31/2023

4.26.24

Conditioning
Row 500m
Last tested on 12/20/2022

Metcon
Partner WOD
3k Row
100 Overhead Squats @ 95/65
100 Pull-ups
Last tested on 2/18/2016

Accessory
10 min EMOM
O: 20 Crossovers
E: 15 GHD Sit-ups

4.25.24

Metcon
15 min AMRAP
15 DB Bench Press @ 50/35
30 Sit-ups
15/12 Calorie Bike
30 Grasshoppers

Skill Development
6 min EMOM
O: :35 DBall hold
E: 5 DBall Squats
RX: 100/60

Accessory
Metcon
150 Russian KB Swings @ 70/53|
Every drop, perform 10 burpees

4.24.24

Strength
7 Rounds E3M
1 Deadlift +
1 Squat Clean +
1 Hang Squat Clean +
1 Split Jerk

Accessory
Row 2k

4.23.24

Metcon
3 RFT
20 Burpees
20 Box Jumps @ 24/20”
400m Run
Retest from 9/22/2022

Skill Development
Accumulate 3-minute Plank hold

Accessory
Strength Superset
Barbell Seated Shoulder Press 4x6
DB Side Raises 4x20